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2026-04-27

Endurance with late tempo

  • Id: 2026-04-27-endurance-with-late-tempo
  • Title: Endurance with late tempo
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:30-3:00
  • Intensity: mostly Z2, then 2 x 15 min at 78-84% FTP, 203-218 W, with 8 min easy between
  • Location: home base

Objective

Reintroduce meaningful workload after the travel reset with a long endurance session that finishes with controlled tempo pressure.

Goal

Restore training density after the drive, reinforce durable seated tempo, and set up Tuesday as the primary quality day rather than spending all the week’s energy here.

Reasoning

This should be stronger than a support ride, but it should still feel like endurance with late pressure rather than an early-week threshold session. The work belongs late in the ride so the session builds durability without losing the bridge-block structure.

Workout plan

  • Ride the first 60 min steady endurance.
  • Complete 2 x 15 min seated at 78-84% FTP late in the ride, with 8 min easy between reps.
  • Keep the work smooth and sub-threshold, not grindy.
  • Finish with steady endurance riding.
  • If the body is still heavy after the drive, keep the whole ride aerobic but still complete the endurance duration.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-70, warmUp
  • Step: Endurance, 60 min, 65-75, active
  • Repetition block: 2 reps
    • Step: Tempo, 15 min, 78-84, active
    • Step: Easy endurance, 8 min, 55-65, rest
  • Step: Endurance, 20 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Light mobility only after the ride.
  • Keep the rest of the day quiet enough that Tuesday can still be a real quality day.

Fueling

  • Start fed.
  • Target 75-90 g carbohydrate per hour.
  • Recover with a proper carbohydrate-plus-protein meal.

Constraints

  • This day should be meaningfully stronger than a simple support ride.
  • Do not let the tempo segments drift above the written range.

Notes

Coach intent: endurance first, then controlled late tempo.